I have got a pretty straight forward plan this year... Don't f..k up! After last year do not want a repeat...
Gear
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* Got some new googles TYR technoflex jr clear tried them and are good,
* Will wear my Orca shorts and Xterra black top, familar and comfortable,
* Xterra wetsuit will be good,
* On the bike will use my aero LAS helmet and HED Alps wheels (need and upgrade),
* On the run will don a cap and glasses and my Nike flats,
will take the time to put on a pair of socks.
* Areo bottle on the bars so allow lots of drinking easily...
Food
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* For the ride will use Leppin squeezes diluted with salt tablets desolved and
* Leppin Enduro booster.
* For the Run will take 3 GUs and have one per lap (beginning) and water/Pro4 first lap then,
* coke/water after that.
* Might have a couple of salt tablets first and second lap too.
Race Plan
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Pre race
* Get bike togehter, tyres pumped up, shoes on right pedals,Put fluid into front bottle and,
* Other drink on.
* Put helmet on top of bars with spares and repar kit in it.
* Layout post swim bag for easy storage of gear.
Run bag
* put shoes in heals first with socks in each shoe half inside out,
* then put in cap (with three GU's, salt tablets and sun glasses)
Pre swim
* quick run warm up 10 mins
* put wetsuit on and body glide,
* zip up and get in water for a 5-10m swim warm-up leave no more than 5mins before race.
Swim
* Start on the left away from bad things...
* Swim steady right from the get go... get on someones feet if possible,
* Otherwise concentrate on good stroke and relaxed dps.
* Take a look ever 4th or 5th stroke once going ok.
* Check half way time at 1k and decide if need to swim harder,
* If rough weather then just try to get through without drinking too much water and going off course.
T1
* As coming out water take off top part of wetsuit, unzip and pull off arms
* take off googles and cap and carry
* hit lap button at T1 entry,
* At bike, but googles and cap in swim gear bag,
* Pull off wetsuit, roll up and shove in swim bag,
* get spares and place in top,
* Put helmet on
* unrack bike and head for exit,
Bike
* hit lap button, and start bike speedo,
* jump on bike with left pedal forward, stand on left shoe push forward and get right foot onto right shoe,
* get up to speed and then put left foot in first, then get some more speed on,
* then do right shoe, now go!
* settled, have a drink...
Tactics
* Start strong... put in a bit of effort until 30Km,
* settle in
* steady on the hill but do not kill yourself,
* wind it up on the flat/down hill/tail wind parts,
* do not over do it into the wind,
* At turn around evaluate where you are - how far back,
* maybe another steady - hard session.
* do not go too fast on hill on the way back
T2
* hit lap button,
* Get run bag,
* hand off bike (and helmet ? not sure)
* empty bag contents,
* get spares out of pockets,
* put sock/shoes one one foot at a time,
* get glasses and run to exit putting glasses and cap on,
* put GUs and tablets into pockets,
* hit the exit hard at full speed.
* press lap button
Run
* settle into a good fast pace perhaps faster than ususal about 4m/km,
* take a GU at first drink station
* first lap drink pro 4 and water, take salt tablets, at each aid station,
* 2nd and 3rd lap take coke if available
Tactics
* 3 lap course out and back want to average about 14mins per half lap,
* check splits at each end,
* More downhill on way back so if need be make use of them!
* take splits against anyone in front, try to catch earlier i.e. lap 1 or 2
* Hang on for last lap!
Finish
* Have a drink!
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